As a former fat kid (250 lbs at a height of 5 feet 9 inches (my wife says 5 feet, 8 inches) and a real world fat loss expert who has helped hundreds of people lose thousands of pounds of fat, I believe I understand a thing or two about exercise selection. Because of this, I am continually asked what the best exercises are to lose fat AND gain muscle fast.
I’ll keep this quick and to the point.
(Go ahead and click here to view the video)
The best moves for fat loss are also the best moves for muscle gain and visa versa. These exercises all have one thing in common: they provide a UNIQUE challenge to your body AND involve as many muscles in your body as possible.
The idea is to get as many muscles involved as possible thereby increasing our total caloric burn.
Both the scientific research and the real world case studies have shown that total body workouts are superior for maximal fat loss and muscle gain. But let’s take this one step further…
Let’s dramatically accelerate results by preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! For example, squats are well known for being one of the best muscle-builders with a serious fat-shredding effect.
However, the squat goes from great to UNSTOPPABLE for a quick body makeover when you make it a combination movement by adding an upper medicine ball throw row or toss to each squat rep.
It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises.
It’s as simple as the Dream Body Equation below:
Performing Total Body Exercises Within Each Total Body Workout
More Muscles Involved =
More Calories Burned + Greater Muscle-Building Stimulus =
Greater Fat Lost + Greater Muscle Gain
I must be honest in that I have a true love-hate relationship with a couple of the following movements I am about to share with you.
I love to implement them because of the unparalleled fat-melting, muscle-building results they provide to help maximize my time.
I hate them because they provide a “no excuses” gut check to me every single workout by leaving me gasping for air and just plain “gassed out.”
In other words, these are not for the weak of mind, body, or soul!
I’m primarily talking about the Broadjump Burpees and the Dynamax Ball Toss with a jump onto a 16 inch high box (you’ll see what I’m talking about in the short video highlight link below).
Without further adieu, here is the official top 7 list of my favorite boot camp exercises in the world for fat loss and lean muscle gain:
Exercise #1- Lunge + Dynamax Medicine Ball Throw
Exercise #2- Lunge + Goblet Dumbbell (holding a dumbbell as if you were drinking from a goblet and lunging)
Exercise #3- Lateral Hop + Dynamax Medicine Ball Throw
Exercise #4- Bosu Ball Hold + Side Dynamax Medicine Ball Toss
Exercise #5- Dynamax Medicine Ball Throw + Jump
Exercise #6- Broadjump Burpee
Exercise #7- Squats, Lunges, Squat Jumps and Scissor Squats (do these with your relatives on Thanksgiving – they will LOVE you for it )
Here’s a great highlight reel with one of the fittest women in the world, Monica Brant, illustrating the above exercises so that you can add them to your own training routines for better results:
Well I hope you take my expert advice and jack up your training with these 7 deadly total body combination exercises. I guarantee you better results in less time by regularly employing these movements into your workouts. Of course it’s now up to you to take your workouts, and your body, to the next level.
I’ll be sharing some more great moves for those specific trouble spot areas (e.g. legs, hips, abs, chest, arms, etc.)in the days to come ;)
“We Get You Fit…Faster!”
Scott York
